Body Active Health & Fitness

🌟 MEMBER OF THE MONTH 🌟
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Congratulations to Nadine for taking out our Member Of The Month Award for May!

Since joining our Semi-Private PT Program 6 weeks ago, she has not missed a weekly session. Her consistency and commitment has helped fast track her technique and confidence with her training.

Nadine smiles her way through every session and has been a very positive addition to the gym! 😄💪🏼

Happy to have you N**s - keep it up!

🖤💚

🌟 MEMBER OF THE MONTH 🌟
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Congratulations to Olivia, a very deserving winner for our (February) Member Of The Month!

Olivia started as a PT client, new to strength training and not super confident in the gym.

Fast forward 4 months and it’s been amazing to watch her strength, physique and confidence improve every week.

She is now a super consistent member of our SP-PT Program (never misses a session), always pushing her limits and does it with a smile 😊

She’s always asking questions and wanting to improve. Olivia is an absolute pleasure to have in the gym. Congratulations and keep up the great work! 👊🏼

🌟 MEMBER OF THE MONTH 🌟
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Congratulations to Mia for taking out our (January) Member Of The Month!

Mia has started the year strong by being super consistent with her training, has really embraced getting and feeling stronger! 💪🏼

She’s also a pleasure to have in the gym, bringing nothing but positive and competitive vibes. Ralphie is also a fan! 🐾

Bring on many more gains!

🌟 MEMBER OF THE MONTH 🌟
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Congratulations to Emily, a very deserving winner for our (November) Member Of The Month!

Emily’s commitment to her training cannot be questioned, hitting all of her schedule weekly sessions + extra conditioning sessions, while revolving that around her demanding roster (day/nigh shift).

Whether she trains AM or PM, she always brings good vibes and is a pleasure having in the gym. Most importantly, her hard work and dedication is paying off as she’s getting fitter and stronger every week!

She celebrated this morning in style with a morning stroll with her gym bestie Ralphie ☀️ 🐾

SP-PT - LAST INTAKE FOR 2022!

Finish the year feeling your leanest and strongest 💪🏼

Join our most popular training program and our awesome community!

SP-PT PROGRAM:
•Monthly strength program
•Weekly conditioning workouts
•Body Active Education platform
•Body Active Nutrition & Lifestyle resources
•Recipes & Meal Plan Templates
•Coached and pushed at every session
•Master safe and effective technique
•Tracking performance and progress

Inquire NOW - Link in bio!

LAST INTAKE FOR 2022!

Finish the year feeling your leanest and strongest 💪🏼

Join our most popular training program and our awesome community!

SP-PT PROGRAM:
•Monthly strength program
•Weekly conditioning workouts
•Body Active education platform
•Body Active nutrition resources
•Recipes & meal plan templates
•Coached & pushed at every session
•Master safe and effective technique
•Tracking performance and progress

Inquire NOW - Link in bio!

Week 4 of our Semi-Private PT program means…

Another week to master movement/technique.

Push individual limits.

A program change next week.

Want structure and purpose with your training?

Reach out about one of our limited training spots and join our next training program starting August 21.

BONUS: Schedule in a FREE initial consult and technique session - Drop us a training inquiry, link in bio.

Our face-to-face and online coaching programs are designed to help the following 3 types of people who’s goals are to build a healthier, leaner and stronger body:

1️⃣ NEW TO STRENGTH TRAINING

2️⃣ CONFUSED & FRUSTRATED

3️⃣ CONFIDENT & SELF MOTIVATED

If you are wanting a leaner and stronger physique.

If you want to train smart and safe.

If you want to maximise you’re time in the gym.

If you want to learn how to eat for your goals.

And you fit into any of the above 3 categories, DM us for more info or drop us a training inquiry (link in bio).

The girls kicking off week 2 of our current strength program in style!
🖤💚

Smile and flex if you had a productive session! 😀💪🏼

Find out why our clients feel leaner, stronger and more confident in the gym!

Take advantage of our 14 DAY INTRODUCTORY OFFER that gives you unlimited access to:
• Monthly strength program
• Weekly conditioning workouts
• Our awesome community

And start making progress by:
• Tracking performance and progress
• Coached and pushed at every session
• Mastering safe and effective technique

Our next training block starts on Monday (June 27) - DON’T MISS OUT!

📩 DM for details

📈 BODY COMPOSITION SCANS 📉

There will be an InBody scanner at Body Active HQ this Saturday (7:00-10:00am).

Great for getting an insight into your current body composition (body fat %, lean muscle mass etc) as well as measuring progress for our DEFINE-IN-9 participants (Week 1 and Week 9).

$30 = 1 Scan
$50 = 2 Scans

Available to anyone, not just existing Body Active clients.

Shoot us a DM if your interested 📩

🔥 APPLICATIONS ARE LIVE 🔥

Transform your health, habits and DEFINE your physique in 9 weeks.

Receive 1:1 personalised support, remove the guesswork, learn exactly how to eat and train for your goals and get awesome results you can keep!

⏪ Swipe left for results you can expect.

This program is delivered face-to-face in our PT studio or purely online (for those that can’t attend or have a busy schedule), either way, we have you covered.

There are limited coaching spots available, please register your interest via the INQUIRY FORM, link in our bio.

STARTS: May 16th

APPLICATIONS CLOSE: May 12th

Time to define! 💪🏼

🔥 APPLICATIONS ARE LIVE 🔥

Transform your health, habits and DEFINE your physique in 9 weeks.

Receive 1:1 personalised support, remove the guesswork, learn exactly how to eat and train for your goals and get awesome results you can keep!

⏪ Swipe left for results you can expect.

This program is delivered face-to-face in our PT studio or purely online (for those that can’t attend or have a busy schedule), either way, we have you covered.

There are limited coaching spots available, please register your interest via the INQUIRY FORM, link in our bio.

STARTS: May 17th - July 18

APPLICATIONS CLOSE: May 12th

Time to define! 💪🏼

Get unlimited access to our most popular training program, nutritional resources and education for an entire month - for just $99.

*Only 10 available - New clients only*

⏳Offer expires April 30 ⏳

Click on the link in our bio or DM for details.

🔥 DEFINED-IN-9 (WEEKS) 🔥

👉🏻

The winner of our recent 9 week body transformation!

A well deserved result to reward Jess’s consistency and effort inside and outside of the gym.

-4.0kg
-32cm (total)

Jess completed 3 strength workouts (Semi-Private PT) and 1-2 conditioning sessions per week. She also worked very hard to stay active (even during busy/stressful periods with work), track her nutrition, eat adequate protein and prioritise sleep.

The only real negative is that she’s looking/feeling holiday ready, 7 weeks ahead of schedule 👙😉

🌟 MEMBER OF THE MONTH 🌟
⁣
Congratulations to Darcii, a very deserving winner for our (February) Member Of The Month!

Darcii has set some BIG personal and fitness related goals for herself this year and is really getting after them!

Currently 4 weeks into our Define-In-9 Transformation program, consistently training 4-5 times per week and making some very positive nutrition and lifestyle changes.

Just a great person and personality to have around the gym, especially since she requires a 30 minute commute for her 5:45am sessions ⏰

A very worthy shoutout, excited for the gains to come! 💪🏼👊🏼

This bunch finishing the week strong! 💪🏼🔥

Post MetCon workout 📸

Do you have poor energy when your in the gym?

Are you always sore between workouts?

Do you struggle to make improvements?
(Add weight, add reps, increase performance)

Do you struggle to get quality sleep?

Are you UNDER-RECOVERED?

Highly likely…

If you experience 1 or all of the above, your progress WILL BE limited and you need to change something!

Whether you are trying to build lean muscle, lose body fat or a bit of both… you need to prioritise PERFORMANCE. (Nutrition, hydration, recovery all impact this).

You need to eat, sleep and rest ENOUGH to ensure your time spent in the gym is actually effective.

Think of how many hours you spend OUTSIDE of the gym (160+ per week)… how many of those hours do you spend fuelling, refuelling and recovering to maximise the 3-7 hours you spend IN the gym. Or does it feel like you are running on fumes?

Like most things, when it comes to training, think quality over quantity.
3 x awesome workouts will trump 5 x s**t workouts.

Disclaimer: There will be a point when reducing food and increasing daily activity to non-optimal levels is required. But not every day, week or month.

Solution: You need to fuel your body!

In regards to nutrition, less isn’t always best if you skip/suck at your workouts, are constantly crippled by DOMS, can’t sleep and ultimately, aren’t seeing progress.

Focus on learning how to fuel your body, train and recover smarter. If you don’t know where to start, we do… reach out about our online or face-to-face coaching options - Link in bio!

Today is a good day…

As of Friday (Oct 29), we are allowed back IN the gym!

All INDOOR Personal Training and Semi-Private PT will resume on Monday November 1.

For all existing Body Active clients, please reach out to secure your preferred training days/times.

If you would like to join any of our face-to-face training programs, please fill out a Training Inquiry via the below link or send a PM:

https://linktr.ee/BodyActiveHF

🖤💚

Snap 7 day lockdown = 70 days and counting…

It’s definitely been challenging (for many industries), but we are happy/proud to still be helping people maintain and improve their physical and mental health while gyms have been closed (350 days total).

From our online coaching to outdoor personal training. We have had to lockdown proof our level of support and service, which will no doubt benefit us and any of our clients moving forward.

So…

If you want to regain structure and purpose with your training (from inside/outside gyms or at home).
➖
If you want to build a stronger/leaner physique.
➖
If you want to learn about nutrition and improve your health.
➖
If you want weekly support and accountability.
➖
We have training options to support you now and of course when face to face training resumes indoors - hoping for early November🤞🏼.

Click the below link drop us a training inquiry if you are ready to chase your goals now, or when gyms reopen.

https://linktr.ee/BodyActiveHF

🖤💚

[ THE LAW OF AVERAGES ]

This law applies to many things in life, your health or fitness goals are no exception.

You don’t get results from…

1 x Day of eating nutritious foods
1 x Day of hitting your calorie/macro targets
1 x Great workout
1 x Day of drinking adequate water
1 x Day of being active
1 x Night of quality sleep

You get results by the average of your effort (over weeks and months) in relation to all of the above.

16,000 steps on ONE day won’t make up for an average of 4,000 per week.

Eating 180g of protein ONE day won’t make up for an average of 95g of protein per week.

8.5 hours sleep ONE night won’t make up for an average of 4-5 hours per week.

3 litres of water ONE day won’t make up for an average of 700ml per week.

1 great workout won’t make up for 3-4 poor/skipped workouts.

It will help bring up your weekly average slightly, but it won’t shift the needle enough to see and feel substantial change. Not to say it’s a complete waste of time and effort, but the law of averages will show that your better off spreading out that time and effort more evenly over the course of the week instead of going ‘beast mode’ for one day.

Focus more on setting an effective but realistic target that you can achieve more often so that by the end of the week, the AVERAGE of your effort is much higher.

If you find you aren’t doing things consistently, focus on building habits that allow you to be more consistent.

This is where we start with ALL new clients.

Simply focus on building habits around what matters. Most new clients have an idea on WHAT to do, but their mindset, schedule or environment stop them from doing it (consistently).

The worlds best training program, meal plan or precise nutrition targets don’t work if they aren’t being utilised consistently.

If you can relate this, check out an amazing book called “Atomic Habits” by James Clear. Otherwise, inquire about our coaching - Link in bio.

🔥 APPLICATIONS ARE LIVE 🔥

Transform your health, habits and DEFINE your physique in 9 weeks, just in time for Summer!

Receive 1:1 personalised coaching from anywhere (gym or home).

This program is delivered purely online, and does not require access to our/any gym. There will be limited coaching spots available, please register your interest via the INQUIRY FORM, link in our bio.

STARTS:
September 6th.

APPLICATIONS CLOSE:
September 3rd.

Time to define! 💪🏼

Nutrition can be confusing…

There is so much different and contradicting information out there.

How can DIFFERENT diets with different rules achieve similar results (e.g. weight/fat loss, muscle gain etc)?

Because they abide by the same fundamental principles (I could go into detail, but that would spoil the quiz 😉).

If you are serious about improving your health and/or physique, test your nutritional knowledge with our FREE ‘Nutrition Fundamental Quiz’. Revise what you currently know about nutrition and fill the gaps on what is missing.

Click here to take the quiz:
https://bit.ly/3gslrYzNutritionQuiz

If you are currently gym-less, doesn’t mean you need to be plan-less.

Digital programs/spreadsheets are in full effect!

Our online coaching clients still follow a structured training program to either maintain strength or build it!

Customised to the equipment you have access to (gym or home), your goals and your schedule (sessions per week).

A one stop shop for recording their training, nutrition, recovery, lifestyle, habits and progress.

If you would like structure, clarity and accountability, reach out about our coaching options - click on link in bio.

[ WEEKLY CLIENT CHECK-IN ]

It allows the client AND coach to review the previous 7 days.

It’s not about getting in trouble or being controlled. It’s an opportunity to get feedback on your effort and if needed, redirect it or keep the same.
Also to celebrate any wins that you had to help build confidence and momentum.

Ultimately, the main goal of the check-in is to establish:

Did the client see progress?
✅ YES - WHY?
What contributed to that?
•Sufficient/improved TRAINING?
•Sufficient/improved NUTRITION?
•Sufficient/improved ACTIVITY ?
•Sufficient/improved SLEEP?
•Other HABITS AND BEHAVIOURS
👉🏻 It could be 1, multiple or all

OR

Did the client see progress?
❌ NO - WHY?
What contributed to that?
•Insufficient TRAINING?
•Insufficient NUTRITION?
•Insufficient ACTIVITY ?
•Insufficient SLEEP?
•Other HABITS AND BEHAVIOURS
👉🏻 It could be 1, multiple or all

Either way, it helps both the client AND the coach to be able to understand WHY and WHAT to focus on the following week.

As humans, studies show we are not great at accurately recalling our food intake (underestimate) and activity levels (overestimate). If you are purely guesstimating these important factors, you can see why people’s hard work can go unrewarded.

We can utilise things like smart watches/devices to track and quantify sleep and steps and apps and databases to track nutritional intake. It’s not compulsory to have all of this data, but it definitely helps.

Feel free to start self-assessing these things on a weekly basis and see if it helps you focus on what matters, stay consistent and troubleshoot if and when progress stalls.

Otherwise, if you want to take out the guesswork with your training and nutrition, and receive weekly support and accountability, drop us a DM or coaching inquiry (link in bio).

𝙏𝙝𝙚 𝙏𝙍𝙐𝙏𝙃 𝙖𝙗𝙤𝙪𝙩 𝙁𝙖𝙩 𝙇𝙤𝙨𝙨 𝙖𝙣𝙙 𝙈𝙪𝙨𝙘𝙡𝙚 𝙂𝙖𝙞𝙣…

And why they are very different!

Like the saying goes…
“If you chase two rabbits, you will not catch either one.”

If you are frustrated that you are achieving one (e.g. fat loss) without the other (e.g. muscle gain, I hope this post helps you realise why.

It’s not that you can’t achieve both, but it’s hard to effectively achieve both at the same time - You are simply sending your body mixed messages.

My suggestion… Decide which goal you would like to chase and adjust your training and nutrition to reflect that. For the record, both are difficult to achieve and it’s okay to chase both, but pick a dedicated time frame to do it separately effectively.

Example:
Fat Loss = 8 Weeks
Muscle Gain = 10 Weeks
Fat Loss = 6 Weeks

BONUS TIPS:
I added some false claims about both, just so you know.

If you are frustrated about not achieving one or both of the above - inquire about our coaching options.

🌟 MEMBER OF THE MONTH 🌟
⁣
Congratulations to ZARA, a very deserving winner of our Member Of The Month for June.

A quiet achiever, super consistent and always striving for improvement, even during lockdowns and gym closures. Zara pushes herself every time she’s in the gym (+ home gym/Zoom sessions).

Since joining our Semi-Private PT Program, Zara has made big improvements to her physique, technique, strength and confidence in the gym - Keep up the great work ! 💪🏼